Switch from WSB to RTS

[Phenochef]

Twee dagen rust gepakt. Onderrug eindelijk ietwat hersteld .

*Backextensions 45x
*Lat pulls : 3x20
*Paused squat : Wu , 5x155@8 , 5x172.5@9 , 5x157.5@9 , 5x150@9
*Tng bench : Wu , 9x140@9 , 8x130@8 , 5x130@10 LOL
*One arm pullaparts: 3x20
*Pushpress: 5x85 , 5x95@9 , 4x5x87.5
*Facepull 3x20
*Ab : 3x20

 

[Phenochef]

*seated Sumo box dl VS dubbel paarse band naar voor : warm-up , 5x140@7 , 5x160@9 , 3x5x145
*Close grip bench: warm-up , 5x140@8 , 4x150@10 lol , 5x135@9
*Bb row : warm-up , 4x5x140
*Side bends 3x20
*Abs pully 3x20
*DB swings voor rear delts : 3x20

 

[pol0100]

Sterke rack pulls!

 

[Phenochef]

Thanks.

*Squat : warm-up , 4x165 , 4x182.5@8 , 3x4x172.5
*Bench comp : warm-up, 4x162.5 PR , 3x4x155 VPR
*Bench 3 sec paused : 3x130 , 3x140 , 3x150@9
*Facepull 3x20

 

[Phenochef]

*Sumo dl : warm-up, 4x240@9 PR , 4x225@9
*Floorpress: warm-up, 2x140@7 , 2x150@8 , 3x2x142.5
*303 squat : 6x60 , 6x100 , 6x120 , 6x120

Avond :
*Facepull 4x20
*Abs pully 3x20
*lat pull 15,12,10
*Ab wheel 2x10
*Side bends 3x20
*Band pa 4x40
*Abductoren en adductoren in machine : 200 reps elk
*Backextensions 50x

 

[Phenochef]

*squat with wraps : 3x215 , 3x202.5@9
*Bench tng wide: 4x160 , 4x150 , 3x150 , 2x150 , 4x150@9
*Incl close g : 6x100 , 6x110 , 3x6x100
*R delt row : 3x10
*DB shrug 4x20

 

[Phenochef]

*cs row 3x20
*Squat : warm-up , 3x190@8 , 3x202.5@9.5 , 3x187.5 , 2x187.5 , 1x187.5
*Bench tng : warm-up, 7x150 , 2x7x142.5
*Band pa in superset
*Close grip bench: 3x130 , 3x145 , 3x157.5 PR @10
*Pully abs : 4x15
*Facepull 4x15

 

[Phenochef]

*bench comp : warm-up , 3x170@9 PR , 3x160 , 2x160 VPR
*Rackpull half scheen (pin lager dan enkele weken terug) : warm-up 3x200 overhands , 3x220 , 1x240 , 3x260 , 2x3x247.5
*Pushpress : 5x60 , 5x80 , 5x100 , 2x5x90
*Cs row : 6x5
*Band pa 4x20

 

[Phenochef]

*paused beltless sq : 4x175@9 , 4x4x165
*2.5 board : 3x175 , 4x160@9
*Seated box sumo (doubled purple to front) 5x5x140
*Lat pull 3x25
*Side bends 3x20

 

[Phenochef]

*squat : 3x195@9 , 3x177.5@9
*Bench : 3x150 , gestopt
*Lat pulls

Ging nergens over . Overal pijn . Knie en elleboog.

 

[Phenochef]

*powerclean 3x20x40
*Bench : 2x8x60 , 2x5x100 , 1x140 , 1x160 , 1x170
*Shirt : 3x200 , 3x225 , 3x240@9.5 , 3x220@9.5
Eerste keer shirt in 2 maand . Not bad.
*Sumo dl : 2x4x120 , 4x160 , 1x200 , 1x220 , 4x240@9 , 4x220 , 4x220@8.5
*Standing one arm DB press : 5x8x25
*Combibar squat : 2x6x90
Geen tijd meer

 

[Phenochef]

*facepull 5x20
*Extra wide squats beltless : 2x8x60 , 2x5x100 , 5x120 , 5x140 , 5x150
*3 s paused bench : 2x170 , 2x2x155
*Bb rows met deadstop: 8x60, 8x90 , 8x110 , 8x130 , 20x110
*Rounded back gms (tenen verhoogd) : 4x8x80
*Bb back ext : 3x20
*Facepull 3x20
*Donkey calf r : 3x20
*Machine shrugs 2x20

 

[Mudita]

IN! RTS vind ik een erg interessant programma. Hoelang volg je het schema al?

 

[Phenochef]

8 weken gedaan . Zeker wat uit geleerd en gehaald . Maar besloten een wedstrijd mee te doen in december dus voorlopig even terug WSB setup . Het w equipped push pull en dan is WSB toch echt het beste . Maar kom er zeker top terug.

Vandaag :
*warmup : Boxjump 3x6 , back ext 3x20 , band pa 3x20
*Combibar wide boxsquat: warm-up , 3x150 , 2x170
*Halfsuit : 2x190 , 2x200 , 2x210 , 2x220 , 2x230 PR , 1x240 PR , 1x250 PR
*Barbell rows deadstop narrow grip: 4x6x120
*Rev hypers : 3x10 plus band
*Slee : 3 trips 40 m
*Toe touches abs : 2 sets
*Pully abs : 3x20

 

[Phenochef]

*warm-up facepull 3x20 , cs row 3x15 , ghr 3x10
*Bench plus 25kg chains: warm-up, 1x140 , 1x150 .
*Shirt aan : 2x190 , 1x210 , 1x230 , 1x242.5 , 1x250 PR
*DB floorpress: 67,40,40,35,18x25
*Rear delt r : 3x12
*Inverted row : 20,20,15
*Slee 3x60m

 

[Phenochef]

Circuit 2x : 120 m slee , 20 back ext , 15 cs row
*Boxsquat plus 45kg chains : warm-up tot 2x125 , halfsuit : 8x3x155 , straps up : 1x195 , 1x205
*Sumo in suit VS dubbel superminis : 12x1x150
*DB row : 3x10x60
*Toes to bar : 2x10

 

[Phenochef]

*circuit 3x : 120m slee , 20 ghr , 15 cs row
*Football bar bench : 10x50 , 5x90 , 5x100 , 5x110 , 5x120 , 2x5x115
*Eerste 4 sets in superset met 30s band pullapart hold en laatste 3 sets in superset met bent over side raises
*Pushpress : 8x3x80 30 s rust
*Farmers walk (db) : 3x40m met 60 kg per hand
*Pushdowns 4x15

 

[Phenochef]

*back ext 3x20
*Chain suspended gcb GM navelhoogte: warm-up , 1x200 , 1x210 , 1x220 , 1x230
*Rackpull 5cm onder knie : 5x230 , 5x260 .
*Zware slee 60m : 6x
*Band back ext : 2x12

 

[Phenochef]

*floorpress : warm-up , 1x160, 1x167.5 , 1x172.5
Slingshot aan: warm-up , 1x200 , 1x205 , 1x210 , 1x220 PR
*Cs row in superset met close grip bench 3 sets

 

[Phenochef]

*slee 3x90 m
*Abs pully 3x20
*Boxsquat plus 40 kg ketting: 6x75 , 5x115 , 1x145
Halfsuit : 2x2x185 , 3x2x205 .
Straps up : 1x205 plus 65 kg ketting , 1x235 65 kg chains . Easy .
*Sumo dl : 6x1x150 VS dubbel superminis en 25kg ketting
*Abs 4 sets
*Rear delt met slee : 3x20